If you are worried now that you are pregnant that you are going to become overweight, you don’t have to. Everybody is different but if you take great care you can help minimize your weight gain while keeping within healthy limits for your baby. While no physician would recommend a “diet” while pregnant the urge and peer pressure that you are now “eating for two” causing careless binges is definitely not the way to go. If you are concerned about the process you should always consult your doctor. They will help guide you to a healthy way of eating to promote the best outcome.

How much weight should I gain?

The answer to this question will vary from woman to woman. It depends on how over/under weight you are when you first get pregnant, whether you are having twins and other various factors. As a general rule you will want to gain about 2 to 4 pound in your first 3 months of pregnancy and then 1 to 1.5 pounds a week thereafter. Of course its important to consult your physician because everyone is different so they will know best what the optimal weight gain for you is personally.

The total you should gain for the average sized pre-pregnancy weight woman should be about 35-45 pounds. It breaks down somewhat like this: Baby: 8 poundsPlacenta: 2-3 poundsAmniotic fluid: 2-3 poundsEnlarged breasts: 2-3 poundsEnlarged uterus: 2-3 poundsIncreased blood supply: 4 poundsOther increased fluids: 4 poundsFat stores: 6-8 pounds

Eating Habits

If you already are in the habit of eating healthy portions and meals there is not much to change. Just add 100-300 calories a day. You can do this by just adding extras to your meals like butter or margarine, cream cheese or gravy. You will want to eat 5-6 small meals and keep healthy snacks on hand like nuts, raisins or cheese and crackers.

If you seem to be gaining too much weight too fast talk to your healthcare provider. In most cases they will prefer for you to wait until after pregnancy to lose the weight. Just remember to use common sense and avoid over eating. When at a fast food restaurant order lower-fat items such as grilled chicken breast. Avoid sweet and sugary drinks like soft drinks, ice tea, or lemonade. You need at least 4 servings of dairy per day but you can choose 1 or 2% milk instead of whole milk and remember to use moderate exercise.

All of the above should always be discussed with your physician. They are there to help guide you through your pregnancy in the best possible and healthy way.

Related Reading:

http://www.webmd.com/baby/guide/exercise-during-pregnancy
http://www.mayoclinic.com/health/pregnancy-weight-gain/PR00111/NSECTIONGROUP=2